If you've always wanted to do a split, you need flexible hips and hamstrings.  Practice these nine stretches, and you'll soon be on your way.

For more stretching options, do check out our video with yoga poses that will help you master the splits.

Tip-Over Tuck

This relaxing stretch is a great way to begin stretching both hamstrings at the same time, while also increasing flexibility in your lower back.  You'll also get a nice stretch in the chest and shoulders, which won't help with doing splits, but will definitely feel good.

• Begin standing with your feet hips distance apart.  Bring your arms behind you and interlace your fingers right below your sacrum (back of your pelvis).  If you can, press the heels of your palms together in a double fist.  Actively pull your hands away from your shoulders to increase the stretch in your chest.
• From here, lean your chest forward and lift your hands up overhead as you fold your torso toward your thighs.  Keep both legs straight.  Make sure you're lengthening through your spine by reaching the top of your head toward the floor.
• Stay like this for five breaths, and when you're ready to come out, actively press into your feet, engage your thighs, and slowly lift your torso back up to a standing position.

Head to Knee

Here's a stretch to work one hamstring at a time.  You'll feel this in your lower back, too, and it'll also begin to open your hips.

• Sit on the floor with both legs extended in front of you.  Bend your right knee and pull the sole of your foot against your left inner thigh.
• Reach your right hand to the outside edge of your left foot so you can stack your torso directly on top of your left leg.  Bring your left hand to the arch of your left foot.  If you can't reach your hands to your foot, then reach out as far as you can, resting your chest on your left thigh.  Remember, the point here is to stretch your hamstrings, hips, and lower back, not to touch your foot.
• Stay here for five breaths, relaxing your shoulders away from your ears.  Then do the other side.

Seated Straddle

Here's another great pose that will stretch both hamstrings and your lower back.  Since your legs are separated, it focuses more on the part of the hamstrings closest to your bum.

• Sit down with your feet about three to four feet apart (not as wide as you can go).  Reach back with your right hand and move the flesh of your right bum cheek away from you, and then do the same with your left.  This will help your pelvis ground more firmly so you can stretch your hamstrings more effectively.
• Sit tall, reaching your head away from your hips, and draw your belly and ribs in.  Keep that length as you begin to fold forward at your waist, sliding your hands down your legs or on the floor in front of your head.
• Go down as far as you need to feel a stretch in your hamstrings, but you don't want to feel pain.  Hold for five breaths.

Kneeling Hip Flexor Stretch Against a Wall

Flexible hamstrings aren't the only thing you need to do a split.  Flexible hips and hip flexors are also a must, so try this stretch using a wall.

• Fold up a towel and place it about eight inches away from a wall.
• Kneel down and place your left knee on the towel and your toes against the wall.
• Now place your right foot on the ground in front of you, and lower your hips until you feel a stretch in the front of your left hip.  Make sure your right knee is directly above your ankle.
• Place your hands on your front knee to help keep your torso straight.  Stay like this for five breaths.  Then slowly release and do this stretch on the other side.

Lizard

This hip flexor stretch will stretch you even deeper.

• Begin on your hands and feet in Downward Facing Dog.  Step your right foot forward between your palms, as if you're going to come into Warrior 1, but keep your hands on the ground.
• Lower your left knee to the floor and release your elbows to the floor if you can.  Either rest your hands palms facing down on the mat, or bring your hands together in prayer position.
• Continue to squeeze your right knee toward your body and keep your gaze in front of you to encourage your hips to lower toward the floor.
• Hold here for five breaths, and then repeat on the left side.

Sage

Here's a way you can gently use your upper body strength to help your legs move into split position.

• From Downward Facing Dog, step both feet together so your big toes are touching.  Move your right hand over to the left six or so inches so it's at the upper centre of your mat.
• Step your right foot forward two inches, and plant the sole of your right foot firmly on the mat so your toes are pointing to the left.
• Then roll over to your right side and lift your left hand off the mat, coming into a Side Plank.  Lift your left leg up bending your left knee and hold on to your big toe with the first two fingers and thumb of your left hand.
• Stay here balancing, or work on straightening your left leg completely.  Try to keep your shoulders, spine, and hips in one straight line, and gaze toward your right toes.  Stay here for five breaths, trying to keep your core strong and the pose steady.
• Release hold of your left foot and place your left hand back on the mat.  Move your right hand back where it was near the top right corner of your mat.  Separate your feet so you are in a top of a push-up position.  Take a vinyasa and come back to Downward Facing Dog.  Then do this pose on the other side.

Standing Split

This vertical split is great practise before doing a horizontal split.  It will target the standing leg's hamstring, while also stretching your hips.

• Begin in Standing Forward Bend.  Inhale and shift weight into your right foot and your palms.  Lift your left leg up as high as you can.  Tuck your chin and draw your torso toward your right leg, breathing deeply and relaxing the shoulders away from the ears.
• Stay here for five breaths.  Then return your left leg to the floor.  Stay here for a complete breath and repeat this stretch with the left foot on the floor.

Standing Hand to Big Toe A

Here's a more intense vertical split that allows you to use your upper-body strength to stretch your hamstring even more.  Keep your lifted leg straight in order to effectively target the muscles in the back of the leg.

• Stand with your big toes touching.  Put all your weight into your left foot and lift your right foot up.  Bend your knee so you can hold on to your right foot with both hands.  Keep your left leg straight.
• From here, work on straightening your right leg.  Then if it's easy, pull your right thigh in toward your belly so your toes are pointing straight up.
• Try to lengthen through your spine, and tuck your tailbone in so your torso is in line with your standing leg.  Hold for five breaths, then slowly release your right foot to the ground.  Repeat this stretch on the other side.

Supported Split

Before trying out a full split, doing this stretch with a block is a great way to ease into it.

• Sit on a mat and come back into Lizard.  Sit up and shift your weight back, bending your left knee and straightening your right leg.
• Place a block or rolled-up blanket under your right hamstring.  Then start to inch your left foot away from you, coming into Split.  Allow all your weight to be supported by the block or blanket.  If it's too much of a stretch, make your support a little higher.
• Hold for five breaths here and then do this stretch on the other side.

Cooler weather is blowing in this month and with it brings these cool health and fitness products.  Here's a look at what we're loving this November.

Veestro

Whenever I eat a frozen meal, I always hope it tastes like a homemade dish.  This was completely the case with Veestro, a plant-based meal delivery service ($99 for a 12-meal starter kit.)  Their red curry with tofu was savory, filling, and just the right amount of spicy.  Their dishes are an easy and healthy way to enjoy a meal on busy days when I don't have time to cook.

Soft Medicine Ball

Since taking a break from running to immerse myself in CrossFit, it's nice to have equipment at home if I can't make it to a class.  This 10-pound SPRI Soft Medicine Ball ($80) allows me to do exercises at home like wall balls, elevated push-ups, lunges, cleans, and core work like crunches and leg lifts.  It's padded so it's quiet for early morning workouts, has a durable vinyl surface so it's easy to clean, and the soft, forgiving shape makes it easy to grasp.  When I'm feeling chilly at home, I just do a few sets of squats holding this medicine ball above my head and I'm totally warmed up!

New Balance x J.Crew Fashion Tight

I've never really been a J.Crew kind of girl until getting a pair of New Balance x J.Crew Fashion Tights ($95).  The moment I put them on, I will be smitten.  I usually live in black-on-black workout ensembles, but there is something about the bright, cheery colors that gets me excited to work out.  Besides being a fashion statement, they're also are just great leggings in general.  I've been a huge fan of New Balance leggings for some time now:  the material fits like a glove, they stay in place during the toughest workouts, and I love how flattering its high-waist designs are.

Perfect Fit Pumpkin Spice Protein Powder

I'm not at all ashamed to admit that I am fully on board with all things pumpkin spice — especially if they're healthy.  I get two tubs of this Perfect Fit Protein Powder ($26) to make my Tone It Up recipes like (gluten-free!) pumpkin spice doughnut holes, pumpkin pie protein pancakes, and protein pumpkin pie bars.  There's no chalky or artificial taste, and it's got a super mild flavor that works for both baking and smoothies — total win.

Athletic Propulsion Labs TechLoom Phantom Metallic Silver/Cosmic Gray

Even though I've run a marathon and numerous half marathons, training is always a struggle.  Anyone who has taken time off from running know it can be grueling and challenging to get back into.  For this half marathon, I found myself motivated in a strange way:  cute running shoes.  Athletic Propulsion Labs (APL) have the look of my favorite athleisure shoe but these are actually comfortable for long-distance runs.  The TechLoom Phantom Metallic Silver/Cosmic Gray ($185) put an extra bounce in my step as I start to rack up miles.

Enso Silicone Rings

I noticed my wedding rings getting totally scratched from lifting weights and because my fingers feel naked without the rings I've been wearing for over eight years, I got these Enso Silicone rings to wear at the gym.  The Infinity in turquoise ($25) is my favorite, but I also love the Elements Copper Ring ($40) and the superthin Stackables ($12).  They're so comfortable — it hardly feels like I'm wearing anything.  They never interfere with my workouts and as a bonus, they let creepy guys at the gym know I'm not available!

Balanced Body Breakthrough by Caroline Jordan

Caroline Jordan was the first trainer I connected with when I moved to San Francisco, and she's the woman who has been shaping my butt and my outlook on life.  I've been so lucky to call Caroline a close friend and trainer of mine, and now with her book Balanced Body Breakthrough ($16), her positivity and tips are at your fingertips, wherever you are.  She's an incredible resource for both your physical and your mental health, and her first book is filled with the glowing optimism and practical advice that she gives in real life.

Sweaty Betty Flex Workout Tank

The current trend of cutaway tanks and longline sports bras don't work so well when you have a large chest.  They end up not fitting or exposing way too much.  As someone who struggles with finding the right tops for a workout, I am loving this Flex Workout Tank ($75) from Sweaty Betty.  It doesn't have a built-in bra, which allows me to wear my specific-to-size sports bra with ease.  Beyond that I love the cutaway detail in the back — it's stylish, on trend, and keeps me cool during sweaty indoor cycling classes.

Pique Tea

It's a weird thing to be bad at, but here I go:  I'm terrible at making tea.  I know I'm supposed to let it seep for just a few minutes but work, life, or emails happen and before I know it, my green tea has seeped for 15 minutes.  Both me and the tea are left bitter over what has happened.  Thankfully, I may have put an end to those days with Pique Tea ($8).  It's the instant coffee of tea.  Made from crystallized tea leaves, each package dissolves into hot water to create a balanced and perfectly perfectly brewed cup of tea with the small taste of success with every cup.

ROKA Elite 3" Low Rise Split Short

I learned about the ROKA brand in Kona during the Ironman World Championships;  they're an exceptionally stylish and high-performance active line geared toward triathletes, and despite the fact that I'm absolutely NOT a triathlete, I'm obsessed with their collection.  I got to try these Elite 3" Low Rise Split Running Shorts ($65), which are super lightweight and stretchy, flattering, and dried so quickly after I jumped in the ocean.  10/10, would recommend.

Silk Protein Plantmilk

If you're not a fan of soy, but hate how the other dairy-free milks offer pretty much no protein, you've got to try Silk's newest product, Protein Plantmilk ($3).  Made from almonds, cashews, and pea protein, each one-cup serving offers eight grams of protein — the most of any other kinds of dairy-free milks.  It comes in regular and vanilla flavor, tastes creamy and delicious, and is perfect for smoothies, overnight oats, cereal, baking, or paired with some home-baked cookies.

Young Living Aria Oil Diffuser

If you saw my recent Snapchat takeover, you already know how I feel about this:  the Young Living Aria Oil Diffuser ($296) is the Ferrari of oil diffusers.  Essential oils have been a crucial part of my anxiety management for a couple years now, and the Aria makes it feel so much more luxurious.  It's basically a Bose sound system of tranquil music and gentle LED lights that happens to produce a heavenly mist of healing and soothing scents.

Koral's Knockout Legging

Producing Class FitSugar, I get to spend a lot of time watching beautiful activewear in motion.  My current pick for must-have activewear is the Koral Knockout Leggings ($120).  The monochromatic camo pattern is perfect for workouts where you want to look and feel extra tough.  The high waist pairs well with a bralette or sports bra because they hit at the most flattering part of your waist.

Outdoor Voices Striped Slashback Crop

Longline sports bras and crop tops are a bit of an obsession of mine ... and possibly my uniform when it comes to my weekly SoulCycle classes.  The Slashback Crop from Outdoor Voices ($60) is a staple style of the ultratrendy brand, and this striped variety combines the best colors of the season:  purple and green.

Strength training is one of the best ways to change your body and feel stronger — but is there a way to burn even more calories and get the most out of your workout?  We consulted our expert, physiologist Nicole Aurigemma from the Penn State Muscle Biology Lab, to give us some pointers on how to get the most out of our weight and resistance training.

Here's the deal:  first, coffee.  Then, lift heavy, focus on legs, and grab that protein shake after.  Get the details, then get those gains!

Caffeinate

Drink a little coffee or tea before you hit the gym.  "Both coffee and green tea contain bioactive compounds (coffee has caffeine and green tea has polyphenolic catechins like epigallocatechin gallate), which have been shown to increase metabolic rate and fat oxidation," Nicole told us.  "This leads to an overall increase in energy expenditure — meaning more calories are burned — at rest and after exercise."

Challenge Yourself

Lift heavier and try new moves.  "Your body adapts to exercise over time, which is why people may complain about exercise plateau," said Nicole.  "Try and keep your body guessing through a variety of different exercises, and don't be afraid to lift more weight [heavier weights], providing an added challenge to your muscles."  Try starting your reps with a heavier set of weights than you're used to;  you can always switch to your drop set and work your way back up!

Don't Skip Legs

While it's important to balance your body and train all muscle groups, the largest muscle groups burn the most calories.  Where are the largest muscle groups?  The legs.  Nicole told us because these muscles have more (and longer) muscle fibers, "they contain more energy-dependent contractile units," which means they use more calories.  She suggested targeting these groups with "squats, lunges, and deadlifts," to use "more energy stores to fuel the movements, therefore burning more than if you targeted smaller muscle groups."

Refuel Strategically

"Eating a protein-rich snack or smoothie after lifting not only provides your cells with the amino acids (aka building blocks) necessary to make more protein," (this is essential for keeping your muscles strong!) "but it also further stimulates protein synthesis."  What is protein synthesis?  Long story short, it's a cellular process that "increases the amount of metabolically active tissue," which in turn "uses more energy and thus burns more calories."  End goal:  achieved.

"It has been found that 20 grams of protein after resistance exercise training maximally stimulated protein synthesis rates," said Nicole.  "Not only does it aid in recovery of the muscles you have exercised, but it also leads to more energy-consuming muscle, burning more calories over time."  Translation:  get your protein shake in after your sweat-sesh to burn more calories.

Since its creation in 2013, ClassPass has gone through a lot of changes.  The class-booking service initially charged $99 for an unlimited class plan in NYC, however, that price later got bumped up to $125, and in April of 2016, it went all the way up to $190 for current members and $200 for newcomers.  Now, ClassPass is doing away with the unlimited option altogether.

On Nov. 2, ClassPass is doing away with unlimited membership completely;  current members enrolled in the plan will be able to access their plans for one final month.  Instead, ClassPass will only be offering its Base and Core plans, which offer five or 10 classes per month, respectively.  At press time, the Base plan can cost up to $75 a month and the Core plan $135 a month, depending on your city.

The founder and CEO, Payal Kadakia, explained the difficult decision in a blog post.  "For every class taken, we paid our studio partners," she said.  "The more classes that were taken, the more we paid.  As you can imagine, our business costs increased rapidly."  As a result, the company increased prices to compensate, however, keeping up with their business model was still taxing.  She added, "We simply couldn't make the plan work for our business."

While the membership change is certainly unexpected, Kadakia explained the unlimited class model always felt unsustainable.  "It can't be a long-term membership option because it doesn't align our business with our promise.  What kind of business would we be if we wanted our members to work out less to reduce costs?"  Adding, "We'd be sabotaging the vision at the very heart of this company."

While there was certainly a lot of criticism surround the April price change, the removal of the unlimited option may repel many members who relied on ClassPass as their sole fitness program.  Whether this latest move is an indication of worse things to come is anyone's guess, though the company said in a press release that it's "actively experimenting and investing in new products."

A few weeks ago, I attended the Self Up 'N Out Studio annual event.  While I had done my research and asked what to expect from this, nothing could prepare me for what was about to take place.  I walked into the huge studio and found myself surrounded by 3,000 fitness-crazed young men and women, all smiling and decked from head to toe in the latest athleisure wear ready to take on a day of fitness classes.

I signed up for Pure Barre and was super excited, but when I walked into the gorgeous open studio, there was something noticeably absent — a barre.  Now, I've taken a few barre classes in the last few years, but this was my first Pure Barre class, and I wasn't sure how it was going to play out without a barre.  How is all of the tucking and thrusting going to work without something stable to hold onto?  And the pulses with a ball between my legs and no barre to grab?!  My balance radar was flickering and I was nervous, but it was game time and I was ready to take on the next 50 minutes.

The warmup was great.  The teacher, Katelyn DiGiorgio, had the entire room pumped up with her positive energy and soothing beats, but I could tell this was not going to be a walk in the park and I knew that from the minute she started.  Thankfully, Katelyn had an assistant with her to replicate the moves and I had an expert to follow the whole time while she controlled the energy of the studio.

After the warmup, it was time to tone up the arms, so I grabbed my two-pound weights and stood up from the planks that left me shaking.  My heart rate was up, and I was feeling the burn.  Lift, tone, and burn is the Pure Barre motto, and I can definitely attest to that.  Next came thigh toning and seat lifting, the isometric movements that I thought would be virtually impossible without a barre.  But, honestly, I didn't actually notice that we weren't using a barre until after the class had ended.  I had to rely on my own brain and persistence for balance, and yes, it was as difficult as it sounds.

While I do consider myself to be in relatively good shape, I am by no means a fitness guru, and I think the lack of the barre was rubbing that in my face, because the next day I could absolutely feel it.  My midsection was sore from the ab exercises on the floor, and my thighs, yeah, they burned for the next two days.  Overall, it was an incredible workout and something I could definitely see myself getting into.  Taking a Pure Barre class with no barre not only mentally stimulated my muscles, but it also made me even more excited to take on the barre in the future.